Like BCAAs, creatine is an amino acid that is mainly found in muscles. Its role is the synthesis of energy for the initial muscle contractions during exertion.
Elle est synthétisée dans les reins, le foie et le pancréas. Contrairement aux BCAA, le corps sait parfaitement la fabriquer ce qui en fait un « acide aminé non essentiel ».
The creatine found in eponymous dietary supplements is a chemical derivative manufactured in a laboratory. It is found in liquid form, as a powder, or integrated into foods.
It can also be found in powdered proteins such as whey, gainers, or even in pre-workouts.
Its most widespread form is creatine monohydrate: simply because it is the one supported by the largest number of scientific studies.
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Is creatine useful for bodybuilding?
An increase in muscle mass and strength
Many studies exist on creatine. In 2017, this meta-analysis examines the effects of creatine supplementation during resistance training, that is, weightlifting, on gains in muscle mass and strength in older adults.
The results of studies of creatine intake compared to a placebo indicate a strong trend: creatine appears to play a role in gains in muscle mass and strength.
The benefits of creatine for bodybuilding
The benefit of creatine is the increase in strength and muscle mass. As this study shows, creatine plays a role both in endogenous energy supply related to muscle contraction and in reducing inflammation associated with resistance training.
Strength gain is also correlated with an increase in body weight due to gains in lean mass. More strength, more workload, greater hypertrophic impact.
How to use creatine for bodybuilding?
Adhere to the recommended dosages
The suggested creatine dosage for effectiveness is 2 to 3 g per day and 5 g for larger body types (e.g., a man 1.90 m tall and 100 kg, for example).
Higher dosages used in several studies have not shown increased effects on strength or muscle mass gains. Therefore, there is no additional benefit if you exceed this dosage.
Read also | What is the best time to take creatine?
Forget the loading dose
From now on, the new recommendations for creatine use no longer mention this loading phase. You can therefore consume only 2 to 3 g (maximum 5 g) per day as stated above.
Prefer Creapure® creatine
Créapure® is a molecular form of micronized creatine monohydrate developed by the German laboratory AlzChem Trostberg GmbH.
Créapure® is actually a registered trademark and a label that stems from a manufacturing process for creatine monohydrate according to specific quality and manufacturing standards. This form is also based on scientific studies funded and carried out by the laboratory.
Does creatine pose a danger?
Studies reveal few risks
Indeed, to cite our 2017 meta-analysis, very few adverse effects were recorded in subjects supplemented with creatine. Creatine therefore appears, a priori, to be a dietary supplement that does not pose health risks.
If you are considering taking this supplement as part of your weight training routine, even if you are in good health, however, consult your doctor.
Et comme j’aime le rappeler, pensez déjà à parfaitement équilibrer votre alimentation quotidienne avant de la supplémenter avec des compléments alimentaires.
Side effects
However, some studies suggest side effects such as muscle cramps, kidney problems, liver problems, high blood pressure, and cardiovascular conditions.
Excessive high doses of creatine can also lead to these problems. We do not have enough scientific evidence to claim that this dietary supplement is completely free of risks.
Creatine is not considered a doping substance
At the moment, WADA (the World Anti-Doping Agency) does not consider creatine to be a doping substance. You can therefore use it for competitions and high-level sporting activities.
ANSES (the French Agency for Food, Environmental and Occupational Health & Safety), which is the reference authority in France for scientific assessments of food safety, stated in a report that creatine was indeed not a doping substance but did not have any authorized nutritional claims.
It considers that there is not enough scientific evidence to demonstrate real positive effects on athletic performance.
Where does creatine come from?
Creatine was discovered in 1832 by a French chemist. Michel Chevreul discovered its role in muscle function by comparing wild foxes with foxes raised in captivity.
Foxes in captivity showed lower intramuscular creatine levels than wild foxes, lifestyle therefore having an impact on these levels.
Research intensified in the 1970s and 1980s, showing that creatine might play a role in athletic performance. It was in the 1990s that the first dietary supplements appeared on the market, based on these studies.
My final tips
💡 Faut-il consommer de la créatine lors d’une pratique de musculation ?
La créatine est un complément alimentaire qui peut se montrer très utile dans des objectifs de prise de masse musculaire et de développement de la force. Avec un entraînement adapté et une alimentation hypercalorique et hyperprotidique, vous mettrez toutes les chances de votre côté pour atteindre vos objectifs.
💡 Combien de temps faut-il prendre de la créatine pour une prise de masse musculaire ?
Je conseille une cure de 3 mois minimum, avec un programme sportif typé force ou prise de masse. Les risques liés à la consommation de ce complément sont globalement faibles mais n’hésitez pas à demander l’avis de votre médecin traitant avant de commencer une cure.
